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Input on training (long)(6 posts)

Input on training (long)Wannabe
Apr 11, 2002 11:17 AM
Background: I am not a racer, just want to get strong enough so that I don't get dropped by my club on the fast rides!

So far this year I have been on the bike 5-6 days/week since the start of the year. First 8-9 weeks was all low intensity stuff with a few intervals thrown in the weeks following. I've only been able to ride outside about once a week the last three weeks and those rides have been group rides.

I have come up with a training plan that I based on the carmichael book. I don't have the friel book but for someone at my level the carmichael book should be fine.

I would very much like some feedback on my "training calendar." Is there enough low-intensity work? Enough high intensity? I tried to base the weeks around the wednesday night group rides as they are my races. My goals for this plan is to develop power basically. I seem to be able to roll along decently but have problems adjusting to speed changes. I'll blow pretty quickly up a hill, but can recover pretty quickly (I think) and resume pace on the flats. Is this a power thing or something to do with aerobic levels?

For those of you with structured training, how many hard days a week? Easy days? Moderate days?

Here's the link:

http://www.angelfire.com/empire/csxnscale/training/index.html

Thanks, don't be too hard on me! Consturctive input appreciated.

Andy
more info?RideLots
Apr 11, 2002 12:39 PM
I'll try to help, but more info would be helpful:

*how old are you?

*weight?

*height?

*how long have you been continuously riding?

*miles last year?

*maximum observed hr in last year (not some formula)?

*What average speed do you think you could sustain for 10 miles on flat ground (time trialing)?

*How many hours per week can you dedicate for training?

*How are you feel you are recovering between hard rides?

My first impression is that you need to raise your anaerobic (lactate) threshold. That's done by riding near to that level for tempo rides, climbs, or intervals.
more info? -> hereWannabe
Apr 11, 2002 1:03 PM
*Age: 29

*Weight: 143lbs

*Height: 5'7"

*Continuously Riding? Not quite sure of the question. How many years? Well, this will be my 3rd after a 6-yr break (after college, job, family, etc...). But how many years of lots of dedicated mileage with specific goals? This'll be my first.

*Miles last year? Probably 1200 from July (new bike, 1st in 10yrs!) - October

*Maximum observed in last year was on first group ride last night, saw 195 twice.

*avg speed, flat ground, no wind, 10 miles: 19 I think. Only outside solo ride I have done this year (on Good Friday) was 30 miles at 17.1 average. Pretty flat, breezy (9-12mph winds).

*Hours for training: Up to 2hours/day weekdays (could find a little more if needed) and up to 4 or 5 on the weekend days.

*Lacking experience as I do, I cannot provide an expert opinion but I feel as though I recover pretty well. Went VERY, VERY hard last night on the ride with my HR around 175-180 for 1 hour. I felt a little tired this morning but after an easy 40min spin I feel fine. No problems with my HR this morning. I was feeling a bit overtrained at the end of last week so I took off on Sat and then did short very easy rides on the trainer Sun, Mon, and Tues. I have 1000miles on the trainer this year (however that compares to outside) and 120miles outside so far this year.

I would agree with your first impression simply by what I've read and learned here.

Need more info? I can provide.

Thanks!

Andy
a few suggestionsRideLots
Apr 11, 2002 1:30 PM
Sounds like your weight, considering your height, is not limiting your climbing.

I think basically we are talking about two thing here: 1) more quality (hard) riding, as the other poster suggested; and 2) patience.

Number 2, first. It takes quite a while to develop speed and to raise your AT. It takes years. You may be comparing yourself to buddies that have been riding far more much longer. When I got back into things several years ago, it took a good 2 years of continuous, hard riding to be where I felt I wanted to be. Training will not be linear, either. You may plateau, then dip, then jump up, etc. So, be patient and keep at it.

Probably the best training for you right now is simply the group rides. Sounds like your buddies will be pushing you pretty hard. That's good. As time passes, you'll find that your fitness will improve gradually, and theirs might be relatively stagnant, so you will gain on them and get dropped less and less. So, I'd recommend group rides at least twice a week.

Your over all mileage is pretty low to be making much advancement. However, don't ramp up too fast. Plan to increase your miles/time only 10% per week, and rest every 4th week.

When you ride hard, ride really hard. When you ride slow, then go slow. Too much mediocre riding makes you just that. There is purpose, and it takes discipline to ride slowly. Remember that as some girl whizzes by you on your slow days. On slow days, if you can't breathe only through your nose, mouth closed, you are probably going to hard.

I'll think some more.
a few suggestions, thanks.Wannabe
Apr 11, 2002 1:48 PM
I agree with you on the patience aspect. I fully comprehend this concept as even though I may not be a racer or top-flight rec rider I am a huge fan of the sport. I'm not looking to make lightning gains, just steady progress. As I am able to ride outside more here in the north country it will be much easier to spend more hours on the bike. 1.5hours on the trainer in the basement gets pretty boring even with ESPN!

Oh and the ladies whiz by me on the group rides! The one woman there last night never rode behind me. Which, wasn't necesarily a bad thing. But she was strong. How can you not have huge respect for her when she was the only woman to show up on the first group ride of the year with the "testosterone boys!"

BTW, my club is super. Very supportive group to me.

Thanks!

Andy
re: Input on training (long)eschelon
Apr 11, 2002 12:44 PM
You're going to get plenty of advice here...albeit, lots of good ones from others with more experience.

My opinion is that you have your intervals at a zone that is too low to develop strength and power. My interval training is spread out every other day with the days in between as easy zone 1 or 2 days. My zone training during the interval days are in the 5 or 5a where I ride so hard I end up doing 8 intervals in just under 1 hour...and then I am done for the day from pure exhaustion.